Sunday 12/31/17

9:00a
2 rounds:
Push each exercise to failure. No rest between exercises.
Weighted Dip (90) 10/9
Plate Loaded Nautilus Pullover (140) 10/9
Weighted Chin-up (25) 6/5
Barbell Curl (75) 10/9
(rest 3:00 between rounds)

2 rounds:
Push each exercise to failure. No rest between exercises.
Seated Dip (100) 12/12
Nautilus Pullover (150) 10/9
Supinated Pulldown (150) 10/10
Nautilus Curl (100) 12/10
(rest 2:00 between rounds)

2 rounds:
Push each exercise to failure. No rest between exercises.
1-Arm Nautilus Curl (100) 12/12
Close Grip Chest Press (100) 12/12
Hammer Strength Gripper (100) 30/30
Band Pull Apart (red) 50/50
(rest 2:00 between rounds)
_____________________________


4:30p 
Trail Run: (30:09)
Telegraph Pass

Thursday 12/28/17

Nautilus Pullover (plate loaded)
12 (100)
12 (120)
4x10 (150)

2 rounds:
Nautilus Pullover (180) 12/10
Supinated Pulldown (180) 9/8
Zottman Curl (40) 8/8
(rest 3:00 between rounds)

Drop Set (no rest between sets)
Seated Row (190) 12
Seated Row (160) 10
Seated Row (130) 8
Seated Row (100) 6

2 rounds:
Single-Arm Nautilus Curls (100) 12/12
Hammer Strength Gripper (75) 30/30
(rest 2:00 between rounds)

2 rounds:
Infnmetric Curl (80)
Band Pull Apart (red) 50/50
(rest 2:00 between rounds)

2 rounds:
Lateral Raise (25) 10/10
Bent Lateral Raise (25) 10/10
(rest 1:00 between rounds)
____________________________

Sleds (20:21)

80yd Sled Push Shuttle 225

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

 

 

Monday 12/25/17

For time:(21:53)
50 Russian Kettlebell Swing (62)
50 Nautilus Pullovers (140)
50 Seated Dip (100)
50 Seated Row (140)
50 Close Grip Chest Press (80)
50 EZ-Bar Curl (65)
50 Triceps Extension (50)
50 Hammer Strength Gripper (75)
(complete each exercise before moving to the next)

Hammer Strength 4-Way Neck (45) 50 each way

2 rounds:
50 Hammer Strength Gripper (75)
50 Band Pull Apart (red)
(no rest between exercises)

Sunday 12/24/17

1:30p

Bench Press
5 x (185-205-225-205-185)
(rest 1:00 between sets)

2 rounds:
Lateral Raise (25) 15/12 
Standing Press (95) 9/8
(rest 1:30 between rounds)

2 rounds:
Pec Deck (100) 10/8
Seated Dip (100) 10/10
Triceps Extension (60) 10/10
(rest 2:00 between rounds)

Single-Arm Nautilus Curl
(100) x 10 (:02 concentric/:02 eccentric)
(90) x 8 (:04 concentric/:04 eccentric)
(80) x 6 (:06 concentric/:06 eccentric)
(70) x 4 (:08 concentric/:08 eccentric)
(60) x 2 (:10 concentric/:10 eccentric)
(no rest between sets)

Hammer Strength 4-Way Neck
(80) x 15 (each way)
(70) x 15 (each way)
(45) x 15 (each way)
(no rest between sets)

3 rounds:
15 Mutt Bar Triceps Extension (55)
30 Hammer Strength Gripper (75)
(no rest between rounds)
________________________________

4:00p

2 rounds: (33:54)
1K Row 
1 Mile Assault Bike
1K Run 
1 Mile Assault Bike

Saturday 12/23/17

2 rounds:
Push to failure. No rest between exercises.
Nautius Pullover (180) 12/12
Supinated Pulldown (180) 10/10
Bent Lateral Raise (25) 12/12 
(rest 2:00 between rounds)

Drop Set
Push to failure. No rest between weights.
Seated Row (200) 10
Seated Row (170) 10
Seated Row (140) 10
Seated Row (110) 10

2 rounds:
Push to failure. No rest between exercises.
Zottman Curl (40) 10/10
Nautilus Infimetric Curl (60) Push to failure
Hammer Strength Gripper (75) 30/30
(rest 2:00 between rounds) 

100 Band Pull Apart (red)

3 rounds: 
Push to failure.
Single-Arm Nautilus Curl (100) 15/12/10
(rest 1:00 between rounds)

Thursday 12/21/17

1 round:
Pec Deck (100) 8
Seated Dip (100) 10
Triceps Ext (50) 12

1 round:
Nautilus Pullover (170) 12
Supinated Pulldown (170) 10
Seated Row (170) 10 

2 rounds:
Zottman Curl (35) 10/10
2-Arm Nautilus Curl (80) 8/8
Hammer Strength Gripper (75) 30/30
(rest 1:00 between rounds)

2 rounds:
Hammer Strength 4-Way Neck (70) 15/15
Lateral Raise (25) 12/12
Band Pull Apart (red) 50/50
(rest 1:00 between rounds)

2 rounds:
Crossbody Dumbbell Curl (35) 10/10
Single-Arm Nautilus Curl (100) 10/10
Gripper (75) 30/30
(rest 1:00 between rounds)

Sunday 12/17/17

7:30a

2 rounds:

Push to failure. No rest between exercises.

8-12 Pullover (180) 12/11

8-12 Chin-up (bwt) 8/7

8-12 Seated Dip (100) 12/12

8-12 Seated Row (160) 12/12

8-12 Close Grip Chest Press (100) 10/10

8-12 Zottman Curl (35) 10/10

8-12 Overhead Triceps Extension (55) 12/12

30-50 Hammer Strength Gripper (75) 30/30

3 rounds:

15 Face Pull (50)

10 Lateral Raise (25)

50 Band Pull Apart (red)

~1:00 Rest~

15 Single-Arm Nautilus Curl (110)

15 Overhead Triceps Extension (55)

30-50 Hammer Strength Gripper (75)

No rest between exercises:

Hammer Strength 4-Way Neck (60) 15

Neck Flex 4-Way Neck (band) 15

Hammer Strength 4-Way Neck (60) 15

Infinimetric Curl

__________________________________

4:30p

Trail Run

Telegraph Pass (not timed)

Saturday 12/16/17

7:00a

Every 1:00 for 10:00
1 Thruster (from rack) 
(145/155/165/175/185/195/205/215/225) 

"Helen"
3 rounds for time: (10:23)
400m Run 
21 Kettlebell Swings 53/35
12 Pull-ups 

Nautilus AB1
3 x 20 (100)
4 x 10 (100) 

Hammer Strength Tibia Flexion
50 (20) 

 

Friday 12/15/17

10:00a

Not timed:

1000m Row

1000m Run

1000m Row

1000m Run

1000m Row

Thursday 12/14/17

9:00a 

2 rounds:

Nautilus Pullover (180) 12/11

Seated Row (180) 12/12

Nautilus Pullover (140) 10/7

Cross Body Hammer Curl (40) 10/10

(rest as needed between rounds)

2 rounds:

Pec Deck (100/80) 10/12

Seated Dip (100) 12/12

Pec Deck (80) 10/7

Bodyweight Dips 10/7

(rest as needed between rounds)

4 rounds:

Single-Arm Nautilus Curl (100) 12/12/12/12

Overhead Triceps Ext (55) 12/12/12/12

Hammer Strength Gripper (75) 30/30/30/30

(rest as needed between rounds)

100 Band Pull Aparts (red)

Neck Work

Hammer Strength 4-Way Neck (60) 15 (all sides)

Neck Flex 4-Way Neck (band) 15 (all sides)

Hammer Strength 4-Way Neck (60) 15 (all sides)

100 Band Pull Aparts 

2 rounds:

Nautilus Infinimetric Curls (70)
 _______________________

6:00p

40yd Sled Push 225/180

400m Run

80yd Sled Push Shuttle

400m Run

120yd Sled Push Shuttle

400m Run

160yd Sled Push Shuttle

400m Run

200m Sled Push Shuttle

Wednesday 12/13/17

10:00a 

Running Intervals 
400m (1:34)
(rest 1:00)
400m (1:48)
(rest 1:00) 
400m (1:57)
(rest 1:00)
400m (1:59)
(rest 1:00)
400m (1:59)
(rest 1:00)
400m (1:57)

 

Tuesday 12/12/17

8:00a

2 rounds:
Nautilus Pullover (150) 15/15
Seated Row (150) 15/15
Close Grip Chest Press (100) 15/15
(rest 2:00 between rounds) 

2 rounds:
Seated Dip (100) 15/15
Zottman Curl (35) 10/10 
Overhead Tri Ext (55) 10/10 
Nautilus Curl (80) 10/10
Hammer Strength Gripper (70) 30/30 
(rest 2:00 between rounds) 

2 rounds:
Single-Arm Nautilus Curl (80) 12/12
Hammer Strength Gripper (70) 30/30 
(rest 1:00 between rounds) 

2 rounds:
Hammer Strength 4-Way Neck (45) 15/15
4-Way Neck Flex 15/15
(no rest between rounds) 
______________________

11:00a 
  
Intervals on the Rower
250m (52.2)
(rest :30)
500m (152.2)
(rest 1:00)
500m (151.6)
(rest 1:00)
750m (250.3)
(rest 1:30)
750m (248.4)
(rest 1:30)
750m (249.7)
(rest 1:30)
500m (151.0)
(rest 1:00)
500m (152.5)
(rest 1:00)
250m (49.5)

Saturday 12/9/17

Best of AZ Masters
Hosted by CrossFit Fury

Event 1
500m Obstacle Course (2:49)
(rest 15:00)
500m Obstacle Course (2:43)

Event 2
Dumbbell Snatch Ladder
(55) each arm
(65) each arm
(75) each arm
(85) each arm
(95) 8 each arm in 1:00

Event 3 
"Jackie"
For time: (6:49)
1000m Row
50 Thrusters (45)
30 Pull-ups

Event 4 
0:00-7:00
21-15-9
Toes to Bar 
Power Clean (125/145/165)

7:00-10:00
Rest 

10:00-17:00
21-15-9
Bar Facing Burpees
Deadlift (180/200/220)

Wednesday 12/6/17

8:00a 

8 rounds:
8 Nautilus Pullover (150)
(rest :30)

8 rounds:
8 Seated Dip (100)
8 Seated Row (150)
(rest :30)

8 rounds:
8 Dumbbell Hammer Curls (35)
8 Overhead Mutt Bar Tri. Ext. (55)
(rest :30)

2 rounds:
Nautilus Infinimetric Curl (60) 25/20
(rest 1:00)
_______________________

7:00pm

3 rounds for time: (12:24)
500m Row 
400m Run

Tuesday 12/5/17

5 rounds not timed:
7 Power Cleans 125
7 Toes to Bar

Not timed:
21-15-9
Nautilus AB1 (100)
Toes to Bar 

Not timed:
21-15-9
Burpee to a 6" reach
Sit-up  

Monday 12/4/17

Single-Arm Dumbbell Snatch 
8 x (55) (each arm)
6 x (70) (each arm)
4 x (80) (each arm)
10 x 1 (100) (each arm) 
1:00 AMRAP - 7 x (80) (each arm) 

Row Intervals

250m (:54.7)

(rest :30) 
250m (:55.8)

(rest :30)
250m (:54.7)
(rest :30)

500m row (1:53.1)

(rest 1:00)

500m row (1:53.7)
(rest 1:00) 

750m row (2:56.6)
(rest 1:30)
500m row (1:53.4)
(rest 1:00)
500m Row (152.4)
(rest 1:00)

250m row (:53.2)

(rest :30)
250m row (:53.7)

(rest :30)

250m row (:52.6)

 

Sunday 12/3/17

9:00a 

3 rounds:
Pre Exhaustion 
Lateral Raise (25) 12/12/10
1.5 Press (115-105-95) 5/5/5
(rest 1:30)

2 rounds:
No rest between exercises. Push to failure.
Nautilus Pullover (190) 10/10
Supinated Pulldown (170) 10/10
Nautilus Pullover (150) 8/6
(rest 3:00)

2 rounds: 
No rest between exercises. Push to failure.
Pec Deck (100) 10/8
Seated Dip(120) 10/10
Triceps Extension (50) 10/8
(rest 2:00)

6 rounds:
6 Zottman Curls (35)
(rest :30)

21-15-9
Face Pull (40)
Push-up
Band Pull Apart (red)
Band Triceps Pushdown (red)

Single-Arm Nautilus Curl (1st gen) (90) 15

____________________________

4:30p

Trail Run
Telegraph Pass (31:51)

Saturday 12/2/17

9:00a 

"Jackie"
For time: (7:15)
1000m Row (3:47.5)
50 Thrusters 45lbs
30 Pull-ups